Tuesday, 3/1

Warm Up

3 Rounds

6 Hanging Scap Retractions

6 Rev Hand Spider Lunges

6 Plank to Squat

6 Jump Squats

Prep (10 Minutes)

1×5 High Hang High Pull+5 High Hang Power Cleans

1×5 Hang High Pull+5 Hang Power Cleans

2×5 Hang Power Cleans+5 Kip Swings+3 Burpees

1×5 Hang Power Cleans+5 Knees to Chest+3 Burpees to a target

1×5 Hang Power Cleans (working weight)+5 Toes to Bar

Met Con

3 Rounds for time (20 Min Cap)

25 Toes to Bar

25 Burpees to a 6” Target

*starting with and every 2 minutes do 5 Hang Power Cleans (165/115)

3 Rounds NFT

15 DB Wrist Extensions

25 Band pull Apart

:30-45 Side Plank/side